How to run and lose weight

350-calorie breakfast

A medium-sized bowl of cereal with skimmed milk, plus one slice of wholegrain toast and low-fat spread. Drink plenty of water too to stay hydrated.

100-calorie milk allowance

In addition to the skimmed milk you had on your cereal, this eating plan also includes 200ml of semi-skimmed milk that you can use in up to four or five cups of coffee or tea (but skip the sugar). If you drink yours black, you can swap the milk allowance for a 200g pot of low-fat yogurt.

100-calorie mid-morning snack

A large banana or 3 rice cakes or 2 oatcakes.

350-calorie lunch

Bowl of lentil and vegetable soup, plus a slice of wholegrain toast, plus a pot of low-fat yogurt (in addition to the optional one above), plus a piece of fruit.

150-calorie pre-run snack

(eaten 30-60 minutes before a 30-minute run)

This could be a fruit bun or large handful of dried fruit or cereal bar or small pot of rice pudding. Drink water if you're running for less than an hour; if you're going to be on your feet for longer, use an isotonic sports drink or dilute some pure orange juice with an equal amount of water.

Note the calorie count, though: 500ml (about a pint) of either drink will provide about 100 calories that you may want to trim from elsewhere, or leave as is. (The extra running will help compensate for it.)

150-calorie post-run snack

Choose a shop-bought smoothie or small packet of nuts and raisins, or cereal with semi-skimmed milk, or half a bagel topped with low-fat cream cheese.

400-calorie dinner

Stir-fried rice or noodles with chicken, fish or tofu, plus plenty of vegetables.

TOTAL: 1,600 calories, or 1,700 if you opted for the isotonic drink or the diluted orange juice.

Running is a brilliant fat burner

Eating at this level, along with keeping active by running, should see you losing weight (and especially body fat) at the steady and sustainable rate of about 1lb a week.

Timing your meals, snacks and exercise is key to ensuring you don't get too hungry or feel too tired to run. Experiment to get it right for you. Eating little and often will help keep your blood-sugar levels stable, energy levels high and hunger at bay.

And even better news: a good workout not only burns calories, it also seems to help suppress your appetite. US researchers at John Hopkins University have found exercise may help increase your production of amylin, a hormone that curbs hunger, and speed the reduction of the 'hungry' hormone ghrelin which stimulates your appetite.